Healthy Chicken And Pineapple Fried Rice
Sharon Brown
When it comes to enjoying healthy chicken and pineapple fried rice, you have plenty of delicious pairing options. Consider serving it alongside a fresh salad, perhaps with mixed greens and a light vinaigrette.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine asian
Servings 4
Calories 342 kcal
- 2 cups cooled cooked brown rice
- 1 ½ cups diced cooked chicken breast
- 2 large eggs beaten
- 4 tsp coconut oil separated
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 red bell pepper diced
- 1 1/2 cups pineapple chunks fresh or canned
- 2 garlic cloves finely minced
- 1 tsp freshly grated ginger
- 2 scallions chopped
- 1 cup frozen peas and mixed carrots
- 2 tbsp raw cashews adjust to preference
- 3 tbsp low sodium soy sauce
Start by gathering all your ingredients. Dice the chicken, chop the red bell pepper and scallions, and make sure your pineapple chunks are ready. If you're using fresh pineapple, cut it into bite-sized pieces.
In a large pan or wok, heat 2 teaspoons of coconut oil over medium-high heat. Add the minced garlic and ginger. Sauté for about 30 seconds until they release their aroma. The smell will be fantastic!
Add the diced chicken to the pan. Stir-fry for about 4-5 minutes until the chicken is heated through and lightly browned. This step ensures that the chicken absorbs the garlic and ginger flavors.
Push the chicken to one side of the pan and add another 2 teaspoons of coconut oil to the empty space. Pour in the beaten eggs and scramble them until fully cooked. Mix them in with the chicken once done.
Now it's time for the colorful veggies! Add the diced red bell pepper, frozen peas, and mixed carrots. Stir everything together for about 2-3 minutes. The veggies should be tender but still have a crunch.
Next, add the cooled cooked brown rice to the pan. Use a spatula to break it apart and ensure it’s evenly mixed with all the other ingredients. Keep stir-frying for another 3-4 minutes until everything is well combined.
Add the pineapple chunks, sesame oil, rice vinegar, and low sodium soy sauce. Stir gently as you allow the flavors to meld for another handful of minutes.
As a finishing touch, sprinkle chopped scallions and raw cashews on top before serving. Grab a plate—and dive in!
- Use Leftover Rice: It’s a game changer. Day-old rice is drier and helps achieve that ideal fried texture.
- Stay on Top of Timing: Don’t let the vegetables overcook. You want to retain their crunch and color.
- Get Creative with Your Veggies: Feel free to substitute or add any vegetables you enjoy or have at home.
- Control the Salt: Using low sodium soy sauce lets you enjoy flavor without too much salt, keeping it heart-healthy.
- Adjust Sweetness: Depending on your preference, adjust the amount of pineapple. You can add more for a sweeter dish or reduce for a more savory note.
Calories: 342kcalCarbohydrates: 28gProtein: 21gFat: 16.6gSaturated Fat: 6.6gCholesterol: 146mgSodium: 356mgFiber: 3gSugar: 21g
Keyword healthy chicken and pineapple fried rice